I no longer count calories. I just eat more like the first setup, rather than the second, to lose fat without even trying. If I want to gain muscle, I'll just eat more like the second setup and make sure I'm not gaining more than about 1 lb per month.

I've settled at a bodyweight of 9st 4lb / 130lb / 59kg. At a height of 5' 4", this equates to a BMI of 22.3 and has me looking like this:

I'll go to the gym no more than every other day and alternate each workout so that it looks something like this:

Monday = A

Wednesday = B

Friday = A

Sunday = B

Tuesday = A

Thursday = B

Saturday = A

I've split it like this and chosen these exercises because I enjoy them; muscle groups get worked every fourth day; there's an equal amount of push and pull (too much of one can lead to imbalances and injuries); compound lifts; enough variety while maintaining simplicity.

Each exercise, other than deadlifts, looks something like this:

Warm-up set (25% weight) x 10 reps

Warm-up set (50% weight) x 10 reps

Working Set (100% weight) x 5 reps

Working Set (~85% weight) x 10 reps

Working Set (~65% weight) x 15 reps

Deadlifts use the same warm-up sets, but only one working set of 10.

Rest periods are 3 - 5 minutes.

I've settled on this rep/set routine mostly for enjoyment and psychological reasons. It's important for me to feel like I am making progress and succeeding. Progress happens over the years, so having lots of small successes along the way is important in the long run. [Insert cliche about it being a marathon, not a sprint here]. Each working set is a completely different weight and rep range. I get three opportunities to beat my previous weight for each exercise. I'm also getting plenty of variety - the first set is HARD. It's all I can do to move the weight. The third set BURNS - it's all I can do to move the weight - not because of the weight itself - because of the lactic acid in my muscles and lack of air in my lungs!

:-D

Notebook + pen are essential. I keep a note of exactly how many reps and how much weight I achieved for the working sets and will increase it next time if I'm able to get the minimum number of reps.

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About PoundCounter

Frustrated with the confusing information out there about health and personal finance?If there's one thing that most diet companies and banks are all too eager to help you lose, it's the pounds in your pocket rather than the pounds on your waist.I aim to provide the tools and information to help with both.